I think I am correct in saying the 20min effort counts as an FTP test?
Sort of not. People keep quoting 20-minute numbers taken from rides, races etc, but that’s not quite how ftp works, that’s just a 20-minute effort time.
First, with dedicated ftp testing, they’re usually preceded by some short, hard efforts so your anaerobic system doesn’t prop up your aerobic output, which is what ftp aims to measure.
Second, the theory of ftp is that it’s your average power output over 60 minutes. Actually riding for 60 minute is super dull and really hard, so ftp measured over 20 minutes, but at 95% of your 20 minute power output.
I’m not sure how Zwift calculates ftp from rides because, if you think about it, a 20-minute ride segment could include a bunch of over threshold efforts interspersed with stuff just below threshold. If you were someone with disproportionately high MAP or five-minute power and good recovery, I suppose, in theory, you could actually inflate your ftp as a result. But that’s not much help to you as what you’re trying to measure is that steady state for an hour figure.
As far as the outdoor v indoor figures go. It’s always seemed to me that it doesn’t really matter. You just use the one that relates to your normal training: if you ride indoors use your indoor ftp, if outdoors, use the outdoor one.
Finally ftp is all very well, but if you think about it, it’s just one aspect of your fitness. Someone who can make repeated hard efforts above threshold and recover and repeat could have the same ftp as you on paper, but in the theoretical real world can kick your butt by simply dragging you repeatedly into the red until you can’t recover.
Anyway…